New to RJ and Bodybuilding

  • Christof_

    Posts: 2

    Aug 09, 2016 6:32 PM GMT
    Hi guys,

    I'm Christof, 23, born in Vienna but raised in the UK, currently doing my PhD in Clinical Neuroscience.

    Just joined RJ in the hope of getting some support/motivation for bodybuilding, something I am just beginning.

    Up until now, I have lived a pretty active lifestyle, hiking, running, but mainly surfing. I'm 6 ft2 with a fairly average build, some muscle and not much fat, but looking to seriously bulk up.

    Anyway, was hoping some more experienced bodybuilders could share some beginners tips and some experienced RJ members could say wassup and meet some people!

    Cheers guys !
  • Destinharbor

    Posts: 4435

    Aug 09, 2016 9:10 PM GMT
    Hey, man! Welcome to RJ. Couple of quick tips: To get bigger, you'll need a lot more protein than you have in the past. The easiest way to get that is with a protein shake. Look for a mix of whey and casein and hopefully some language saying fast and slow digesting. 30 grams of protein per scoop and no more than about 150 calories. That much protein is about all your body can digest in a 3 hour period plus it has the added benefit of being an appetite suppressant. Have a shake first thing in the morning to give your body something to work with and another later in the day or just after working out. Try to get natural protein the other three meals. There's good and bad on the market so go to a store that deals in supplements and talk to them.

    Do you know how to use a gym? To start out, do 4-5 different exercises each 3-4 sets of ten reps, all focusing on the same muscle group. Pick out the exercises from an online course or a book. The next day or session, focus only on a different set of muscles, etc. The traditional groupings are chest, back, arms, shoulders, legs. You can mix things up but if you can do 5 days a week, two days off, that will be a good start and easy to remember. Get a book an write down exactly what you did for a while. You'll get the rhythm after a while. Try to use 70% free weights and not machines. Machines have their place but dumbbells are the best. If you don't have a buddy, or "spotter," stay away from the olympic bar. That is glamor but you can hurt yourself or worse. And everything you need the bar for you can do with dumbbells. The minute 4/10 reps gets easy, raise the weight.

    You should see dramatic tone very quickly but don't expect to see size for six months or so. Think of what you're doing as a permanent project that will take years. Don't bulk and cut. That's for experts. Just keep your weight/fat % at a level you feel looks good.

    Good luck!
  • Christof_

    Posts: 2

    Aug 11, 2016 6:21 AM GMT
    Hey!

    Thanks a lot man, I am half way through this weeks workout plan now. I will at some point get round to posting some starting progression pics! Also should probably order some shakes..
  • badbug

    Posts: 800

    Aug 20, 2016 9:21 PM GMT
    To start out, do 4-5 different exercises each 3-4 sets of ten reps, all focusing on the same muscle group


    To start out, totally overrtrain?????

    That's a good idea only if he's hitting the d-bol and tren hard.


    Fuck dude, train smart and eat properly and you'll see a difference in your body in 3-5 weeks. It's really not brain science. hehehe

    Lift heavy (for you). Rest heavy. Eat clean and heavy on the veggies, medium on the protein, heavy on the healthy fats.

  • Posted by a hidden member.
    Log in to view his profile

    Aug 28, 2016 3:05 PM GMT
    Hi Christof!

    If you have the chance I would suggest taking some lessons with a personal trainer: everyone is different and finding the type of workout that maximizes your targets (i.e. bulking) is easier if someone expert helps you icon_smile.gif

    I would also quote one of the personal trainers of my gym: if you're trying to bulk, don't worry / don't get scared when you see your body changing as it is a normal process (he was worried I would stop as soon as I would have noticed myself losing definition / gaining that extra-pound).

    M.